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U. S. ARMY 

PHYSICAL EXERCISES 


REVISED FOR THE USE OF THE CIVILIAN 


BY 

PROFESSOR DONOVAN 

Author of “ The Art of Boxing and Self-Defense,” etc. 



NEW YORK 

STREET & SMITH, Publishers 

238 William Street 



the library of 

CONGRESS, 

Y'VO Copies Received 

SEP. IS 1902 

Copyright entry 

<£j,./uiez- 

CLA f SS 4 XXa N °' 

4/6 7 Z* 

COPY 3. 


Copyright, 1902 
By STREET & SMITH 

U. S. Army Physical Exercises 


LC Control Number 






















PREFACE.. 


The exercises which are here illustrated are taken 
from the Infantry Drill Regulations of the United States 
Army, but differ in one or two instances from the reg¬ 
ular setting-up exercises, as they are called. 

The various movements are practiced by all soldiers 
in garrison in order to retain a proper set-up and to 
keep the muscles supple; but they are essentially mili¬ 
tary in character, and I have made a few necessary 
changes so that the civilian who wishes to employ the 
exercises may reap the fullest benefit from their use. 

The illustrations are from thirty original photographs 
posed expressly for this work by Prof. M. Chas. Benisch, 
Instructor of the Central Civil Science School and 
Gymnasium. 


PROFESSOR DONOVAN. 






. 
















* 




















CONTENTS. 


Setting-Up Exercises 9 

First Exercise.18 

Second Exercise.25 

Third Exercise.29 

Fourth Exercise.33 

Fifth Exercise.37 

Sixth Exercise.41 

Seventh Exercise.45 

Eighth Exercise.49 

Ninth Exercise ..53 

Tenth Exercise.57 

Eleventh Exercise.61 

Twelfth Exercise.65 

Thirteenth Exercise.69 

Fourteenth Exercise .... .73 

Fifteenth Exercise.77 

Sixteenth Exercise 85 

Seventeenth Exercise .... 89 

General Flints ...... 93 

The Horizontal Bar . .... 105 

The Use of Flying Rings . . . .114 

A Specimen Training Table ... 125 





UNITED STATES ARMY 


PHYSICAL EXERCISES. 


SETTING-UP EXERCISES. 


INTRODUCTION. 

Exercise is an absolute necessity—as necessary to 
a proper existence as the air we breathe. Many peo¬ 
ple crawl through life but half-developed when the 
road to salvation in this respect is close at hand—that 
is, a regular course of scientific exercise every day. 
Any ordinary person who has not previously done 
any training, and is practically undeveloped, should 
be able to double his strength within twelve months 
by devoting from twenty minutes to half an hour 
twice daily to exercise. 

As to the method of exercising, there is nothing 
better than the setting-up exercises of the U. S. Army, 
which are here illustrated and explained. They were 




10 


U. S. Army Physical Exercises. 


designed especially for soldiers, “to keep the muscles 
supple and maintain an erect set-up.” But they are 
equally suited to the civilian, and ought to be familiar 
to every person who values a strong and healthful 
body. 

The best time to practice these setting-up exercises 
—which, by the way, are very simple and need no ap¬ 
paratus—is not the morning, but, rather, the after¬ 
noon or evening. 

As a matter of fact, a man is precisely at his weakest 
when he turns out of bed in the morning. The mus¬ 
cular force is greatly increased by breakfast, but it at¬ 
tains to its highest point after the midday meal. It 
then sinks for a few hours, and rises again toward 
evening. Morning is absolutely the worst time for 
practice; the setting-up exercises, if used first thing, 
leave an effect, a tired feeling, which is felt for the rest 
of the day. 

If most writers on physical culture agree that four 
o’clock is the best time for training, it is probably be¬ 
cause the adoption of this time will have allowed at 
least two hours for the process of digestion to have 
taken place. Training either immediately before or 
directly after a meal should be strongly discoun- 






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U. S. Army Physical Exercises. ij 

tenanced, the blood that is required for digestion being 
drawn to the muscles. 

Care must be taken that the muscles are placed un¬ 
der the most favorable condition during exercise. 
Deep breathing should be practiced when exercising. 
After an inhalation the breath should be held for a sec¬ 
ond or two, and then slowly exhaled. 

The room in which you exercise should never be 
dusty or ill-ventilated. All flexions or extensions 
should be deliberately and smoothly performed, with 
the mind strongly concentrated on the muscle or mus¬ 
cles affected. 

The movements should be commenced rather quick¬ 
ly, and finished more gradually. Each movement 
should be repeated in the same time as the preceding 
one. While exercising, keep the power of recupera¬ 
tion always in mind. 

Unless you have plenty of time, do not attempt to 
go through all the exercises at one time, but as far as 
you go, work thoroughly, and at the next opportunity 
for exercise commence where you left off. It is better 
to alternate the arm, hand, trunk, leg and foot exer¬ 
cises and interrupt the drill with occasional rests. 

At first, when the novelty wears off, the training 
may grow to be considered irksome; but if the pupil 


14 U. S. Army Physical Exercises. 

will only persevere, in time the setting-up exercises 
will be found as necessary as a meal, and their cessa¬ 
tion will be considered a deprivation. 

To mark the gain in his development, the pupil 
should set down the date at which he commenced to 
practice, and take his height, weight and muscular 
measurements, and at stated intervals afterward regis¬ 
ter the increase he has gained as the result of ex¬ 
ercise, and as an encouragement to progress. 

It is much better to exercise a quarter of an hour a 
day regularly than to exercise for a couple of hours or 
more at a time at irregular intervals. 

In fine weather, if you cannot exercise in the open 
air, throw open the window of your room, taking 
care that you are not in a draught. If possible, go 
through the exercises stripped to the waist. 

At the finish of the exercises a good rub down with 
a rough towel or a very rough pair of flesh gloves 
should follow. The cold bath should be regularly 
taken some time during the day; just after exercise, is 
perhaps the best time. After the bath the body should 
be rubbed dry with a rough towel. 

By following the instructions and rules here given, 
not only can the development of a clean, rounded and 



Figure 2. 



























































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U. S. Army Physical Exercises. 17 

elastic form be anticipated, but the healthfulness of 
the practice will furnish a sound playground for 
geniality, good-nature and enjoyment, and you should 
be able to produce muscle that could be compared to 
a well-assorted arrangement of steel plates. 


i8 


U. S. Army Physical Exercises. 


FIRST EXERCISE. 


The military commands for this exercise are: 

1. Arm. 

2. Exercise. 

3. Head. 

4- Up. 

5. Down. 

6. Raise. 


ARM. 

1. Take the position as in figure 1, heels together, 
just touching the floor, toes turned outward, shoulders 
well back, chest forward, whole body inclined slightly 
to the front so that the greatest weight will rest on the 
balls of the feet. 


EXERCISE. 

2. Raise the arms from the sides to a horizontal 
position, with the palms downward. 

See Fig. 2. 






























































































































































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U. S. Army Physical Exercises. 


21 


HEAD. 

3. Raise the arms from the sides in a circular 
direction above the head, bending the forearm so that 
the tips of the fingers will meet and touch the head 
over the forehead. 

The backs of the fingers should be in contact their 
full length from the moment they touch after the cir¬ 
cular swing. 

Keep the elbows pressed well backward. 

The thumbs should point directly to the rear. 

See Fig. 3. 


4. Extend the arms upward their full length, with 
palms facing. 

This exercise may be varied by bringing the palms 
close together over the head, the arms being kept 
rigid. 

See Fig. 4. 

DOWN. 

5. Force the arms backward in an oblique direction, 
and gradually lower them to the sides of the thighs. 

See Fig. 1. 


22 


U. S. Army Physical Exercises. 


RAISE. 

6. Raise the arms sideward, as prescribed for the 
second command. 

Continue exercise from 3 onward. 

When two or more friends are exercising in com¬ 
pany, one may, while resting, give the commands for 
each movement, recommencing with the word raise, 
and continuing by repeating head, up, down, raise. 



I 



















U. S. Army Physical Exercises. 


25 


SECOND EXERCISE. 


The military commands for the second exercise are: 

1. Arm. 


2. Exercise. 

3. Front. 

4. Rear. 


ARM. 

1. Take position as in Figure 1. 

EXERCISE. 

2. At the command exercise, raise the arms later¬ 
ally, as directed in first exercise (see Figure 2). 

FRONT. 

3. Swing the arms, extended, from the sides hori¬ 
zontally to the front. 

The palms should touch at the limit of the exten¬ 


sion. 



26 U. S. Army Physical Exercises. 

Do not rise on the toes. Keep the heels on the 
ground. 

See Fig. 5. 

REAR. 

4. Swing the extended arms with a rapid sweep 
from the front to the rear. 

The arms on taking position at rear may have a 
slight downward inclination. 

In the swing to the rear raise the heels from the 
ground, bearing the entire weight of the body on the 
toes. 

See Fig. 6. 

Continue the front and rear movements until able, 
if possible, to touch the hands behind the back. 

In using commands repeat front, rear , for continu¬ 
ance of exercise. 

Do not be half-hearted in this and similar exercises. 

Put energy, life and determination into effort. 

Be certain that every muscle possible is brought into 
play. 

Only thus will the setting-up exercises be of any use. 



Figure 5 











U. S. Army Physical Exercises. 


29 


THIRD EXERCISE. 


The military commands for the third exercise are: 

1. Arm. 

2. Exercise. 

3. Circle. 

ARM. 

1. Position as in Figure 1. 

EXERCISE. 

2. At the command exercise, raise the arms from 
the sides, as in first exercise. 

circle. 

3. With each arm describe a circle upward and 
backward, on each side of the head. 

Let the action in this instance be slow at first, and 
increasing only slightly as continued. 

The arms should not pass in front of the line of the 
breast at any time during this exercise. 



30 U. S. Army Physical Exercises. 

Keep the arms to the rear as much as possible. 

See Fig. 7. 

In using command simply repeat the word circle 
for continuance of exercise. 

Do not return to second movement after completing 
the circle. Continue slowly to describe circles, com¬ 
mencing each time with the word circle if commands 
are used. 

This is a very excellent exercise for developing the 
chest. 

While making the circles, occasionally draw in a 
deep inhalation and retain it while two or three mo¬ 
tions are made, before expelling. 

This tends to force out the walls of the chest more 
thoroughly, and thus gives room for the process of 
enriching the blood with those elements that build up 
all organs of the body. 



Figure 6. 













































































U. S. Army Physical Exercises. 


33 


FOURTH EXERCISE. 


The military commands used for the fourth exercise 
are: 

1. Arm. 

2. Exercise. 

3. Shoulder. 

4. Front. 

5. Rear. 

ARM. 

1. Position as in Figure 1. 

exercise. 

2. At the command exercise, raise the arms later¬ 
ally, as in the first exercise. 

SHOULDER. 

3. Bend the arms so as to bring the hands above 
the shoulders and close to the neck. 

Keep the upper arm horizontal. 



34 U. S. Army Physical Exercises. 

The tips of the fingers should be placed lightly on 
the top of the shoulders. 

See Fig. 8. 


FRONT. 

4. Keeping the arms at the same angle, force them 
to the front so that the elbows will be on a line with 
the chin, the hands being close to the side of the cheek. 

The upper arm must be kept at the horizontal, as 
in the former movement. 

See Fig. 9. 

REAR. 

5. Force the elbows to the rear as far as possible, 
the upper arm still retaining the horizontal. 

See Fig. 10. 

In this movement it will not be possible to get the 
arms very far to the rear, but the muscles will be 
strengthened by making the attempt, however unsuc¬ 
cessful. 

Continue the exercise by alternating the front and 
rear movements, returning at the finish to the third 
position, and so back to attention. 

Repeat the words front and rear, at the expiration 
of the movements, if commands are used. 


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Figure 7. 










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U. S. Army Physical Exercises. 


37 


FIFTH EXERCISE. 


The military commands used for the fifth exercise 
are: 

1. Hand. 

2. Exercise. 

3. Close. 

4. Open. 


HAND. 

1. Assume position as in Figure 1. 

EXERCISE. 

2. At the command exercise, raise the arms later¬ 
ally, as in first exercise. 

CLOSE. 

3. Keeping the arms immovable, shut the hands 
with a quick, forcible movement, pressing the finger 
tips into the palm, the thumb being bent over the 
middle joint of the fingers. 



38 U. S. Army Physical Exercises. 

OPEN. 

Fig. 11 shows the correct angle of arms before clos¬ 
ing the hands. 

4. With arms in the same position, jerk open the 
hand quickly, spreading the fingers and thumbs apart 
as far as possible. 

See E'ig. 12. 

Continue the exercise by rapidly opening and shut¬ 
ting the hand. 

Repeat the words close, open, if commands are used. 

Between the movements there should be a slight 
pause, but the movements themselves must be made 
with the utmost rapidity. 

Do not feel worried if you should become a little 
sore after these exercises. 

The best way to avoid stiffness of the muscles is to 
commence quite moderately and finish with a sponge 
bath, rubbing and kneading the muscles all over and 
applying alcohol if needed. 








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U. S. Army Physical Exercises. 


4i 


SIXTH EXERCISE. 


The military commands used in the sixth exercise 
are : 

1. Forearms vertical. 

2. Raise. 

3. Up. 

4. Down. 

FOREARMS VERTICAL. 

1. Take position as in Figure 1. 

RAISE. 

2. At the command raise, bend the arms V-shape 
by elevating the forearms until nearly vertical. 

Extend the fingers of each hand their full length 
and join them. 

The palms of the hands should be turned toward 
each other. 

Upper arm must only be inclined from the body suf¬ 
ficiently to permit forearm to be raised to the perpen¬ 
dicular. 



42 U. S. Army Physical Exercises. 

The extended fingers and hand should be slightly 
inclined toward the side of the face. 

See Fig. 13. 


UP. 

3. Thrust the hands forward with full force, ex¬ 
tending the arms to their fullest length. 

See Fig. 4. 

DOWN. 

4. Force the arms backward in an oblique direction 
and gradually allow them to fall by the sides! 

See Fig. 1. 

Continue the exercise by flexing the forearms and 
raising and lowering them as directed. 

Repeat the words raise, up, down, if commands are 
used. 


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U. S. Army Physical Exercises. 


45 


SEVENTH EXERCISE. 


The military commands used in the seventh exercise 
are: 

1. Forearms horizontal. 

2. Raise. 

3. Front. 

4. Rear. 

FOREARMS HORIZONTAL. 

1. Take position as in Figure 1. 

RAISE. 

2. At the command raise, elevate the forearms only 
so that they shall be at right angles to the body, the 
elbows being pressed backward only slightly, so as 
not to interfere with the horizontal line which must be 
retained by the forearms. 

The hands may be kept either open or closed and ex¬ 
tended in front, with backs down. 

Avoid bringing the head forward in this exercise. 
The chest should be expanded to its fullest as the 



46 


U. S. Army Physical Exercises. 


arms reach the limit of the backward motion. Re¬ 
member in this movement that if a line be dropped 
perpendicularly in front of the body the chest should 
be the only point of contact. 

See Fig. 14. 


FRONT. 

3. Thrust the arms forcibly to the front so that the 
whole arm shall be horizontal. 

With the movement the hands should be turned 
with their backs uppermost. 

The hands may be kept either open or closed, as may 
have been determined in the preceding movement. 

The body should be swayed a little to the rear, 
keeping the feet firmly on the ground, the weight be¬ 
ing transferred to the heel from the ball of the foot. 

See Fig. 15. 

REAR. 

4. Bring the arms back quickly to the rear, forcing 
the elbows and shoulders backward as far as possible. 

Keep the forearms at the horizontal. 

Continue the exercise by alternating the rear and 
front movements, using full force with each change. 

Repeat the words front, rear, if commands are used. 








Figure 10. 
































U. S. Army Physical Exercises. 


49 


EIGHTH EXERCISE. 


The military commands used in the eighth exercise 
* are: 

1. Trunk. 

2. Exercise. 

3. Down. 

4., Back. 

TRUNK. 

1. Take position as in Figure 1. 

EXERCISE. 

2. At the command exercise, raise the hands from 
the sides and place the palms on the hips. 

Fingers to the front. 

Thumbs to the rear. 

Elbows pressed back. 

See Fig. 16. 

DOWN. 

3. Bend the trunk forward at the hips. 

Keep the head well up. 



U. S. Army Physical Exercises. 

Shoulders pressed back. 

Chest expanded and prominent. 

Legs straight. 

See Fig. 17. 


BACK. 

4. Raise the body upward and bend the trunk as • 
far to the rear as possible. 

See Fig. 18. 

In these movements do not hurry; exercise both 
movements (downward and backward) slowly, with¬ 
out bending the knees. 

It is a good plan when first learning these move¬ 
ments to go through the exercises slowly until you 
can be sure of making each movement in a perfectly 
smooth and correct manner, when you can increase the 
speed. 

To continue the exercise, repeat the words down 
and back, if commands are used, allowing plenty of 
time in each case. 







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U. S. Army Physical Exercises. 


53 


NINTH EXERCISE. 


The military commands used in the ninth exercise 
are: 

1. Trunk. 

2. Exercise. 

3. Right. 

4. Left. 

TRUNK. 

1. Take position as in Figure 1. 

exercise. 

2. At the command exercise, bring the hands from 
the sides and place them on the hips, fingers to the 
front, thumbs to the rear, as in the eighth exercise. 

RIGHT. 

3. Bend the trunk to the right as far as possible. 
Do not twist the body in making this movement. 

Face the front and let the trunk sway squarely to the 
side. 



54 


U. S. Army Physical Exercises. 


Both heels must be kept firmly fixed upon the 
ground, despite the tendency to raise one or other. 

Keep the legs straight, and do not bend the knees 
even slightly. 

LEFT. 

4. Raise the body slowly and bend the trunk sim¬ 
ilarly to the left as far as possible. 

Follow same directions as in former movement. 

Execute both movements slowly. 

To continue the exercise, repeat the words right, 
left, when commands are used. 

See Fig. 19. 

This exercise means a strain if long continued, and 
should be practiced carefully. 

At its conclusion any slight feeling of strain should 
pass away quickly. 

If it does not, then it is safe to suppose that you 
have gone beyond your strength, and the error should 
not be repeated. 



Figure 12 . 























































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U. S. Army Physical Exercises. 


57 


TENTH EXERCISE. 


The military commands used in the tenth exercise 
are: 

1. Trunk. 

2. Exercise. 

3. Circle right (or left). 

TRUNK. 

1. Take position as in figure 1. 

EXERCISE. 

2. At the command exercise, raise the hands from 
the sides to the hips, fingers to the front, thumbs 
caught in the band of the trousers. 

CIRCLE RIGHT. 

1. Bend the trunk to the right, as in ninth exercise. 

Circle toward the rear, so that body shall be in same 
position as in eighth exercise at the completion of the 
rearward movement. 

See Fig. 20. 



58 U. S. Army Physical Exercises. 

CIRCLE LEFT. 

Continue circle to the left, so that body shall be in 
same position as in ninth exercise at the completion 
of the left movement. 

Continue circle to the front, so that body shall be 
in same position as in eighth exercise at the end of the 
downward movement. 

In other words, describe as large a circle as possible 
with the head and trunk without bending the knees or 
moving the feet. 

To continue the exercise;, repeat the word circle, 
with the completion of the movement, if commands are 
used. 

Too much stress cannot be laid on the importance 
of concentrating the mind on each muscle affected by 
this exercise as it is being performed. 

Your heart must be in your work. 

Put your whole strength into each movement until 
the muscles ache, then pass on to the next exercise, 
but do not forget to relax the contraction at the end 
of the movement. 

Until the muscles ache slightly they cannot develop 
to any great extent. 



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U. S. Army Physical Exercises. 


61 


ELEVENTH EXERCISE. 


The military commands used in the eleventh exer¬ 
cise are: 

1. Arms vertical. Palms to the front. 

2. Raise. 

3. Down. 

4- Up. 

ARMS VERTICAL. 

1. Take position as in Figure 1. 

RAISE. 

2. At the command raise, bring the arms upward 
from the sides until they are at full stretch directly 
above the head. 

Do not at any time during the movement allow the 
arms to be bent. They must be kept rigid and ex¬ 
tended to their fullest length while accomplishing the 
sweep. 

When the arms have been raised over the head the 
hands should be joined, with palms facing to the front, 



62 U. S. Army Physical Exercises. 

fingers pointed upward and thumbs locked, with right 
thumb in front. 

Keep the shoulders pressed back. 

See Fig. 21. 


DOWN. 

3. Bend the trunk forward at the hips and lower the 
arms so that the hands shall, if possible, touch the 
ground. 

Keep the arms and knees straight. 

See Fig. 22. 

UP. 

4. Straighten the body and swing the arms, ex¬ 
tended to their full length, outward and upward to the 
vertical position. 

Continue exercise by lowering and raising the hands, 
repeating the words down, up, at the end of each 
movement, if commands are used. 


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Figure 14 
















U. S. Army Physical Exercises. 


6 5 


TWELFTH EXERCISE. 


The military commands used in the twelfth exer¬ 
cise are: 

1. Arms forward. Palms down. 

2. Raise. 

3. Down. 

4* Up. 


ARMS FORWARD. 

1. Take position as in Figure 1. 

RAISE. 

2. At the command raise, bring the arms from the 
sides upward to the front until they are horizontally 
extended to their full length and joined in front of the 
shoulders. 

The palms must face downward. 

Fingers extended and joined. 

Thumbs under forefingers. 



66 U. S. Army Physical Exercises. 

The arms should be raised not higher than, and in a 
line with, the shoulders. 

See Fig. 23. 

DOWN. 

3. Bend the trunk forward at the hips as far as pos¬ 
sible and with the movement swing the arms down¬ 
ward, backward and upward, so that at the end of the 
motion the hands are back of the shoulders and above 
them. 

The hands need not be joined on being swung to 
the rear. 

Keep the arms rigid. 

Do not bend the knees. 

The arms should be swung vertically, not horizon¬ 
tally, as in the second exercise. 

See Fig. 24. 

UP. 

4. Straighten the body and swing the arms to the 
forward position. 

Continue exercise by alternating the forward and 
backward movements. 

Repeat the words down, up, if using commands. 











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U. S. Army Physical Exercises. 


69 


THIRTEENTH EXERCISE. 


The military commands for the thirteenth, exercise 
are: 

1. Leg. 

2. Exercise. 

3. Half-bend. 

4. Down. 

5. Up. 


LEG. 

1. Take position as in Figure 1. 

exercise. 

2. At the command exercise, raise the hands from 
the sides and place them on the hips, fingers to the 
front, thumbs to the rear, as in the eighth exercise. 

HALF-BEND. 


3. The thirteenth and fourteenth exercises are 
somewhat similar and the same commands—with one 
exception—are used in each. The word half-bend is 



70 U. S. Army Physical Exercises. 

used as a preparatory to the ensuing movement, just as 
the word full-bend is used in the fourteenth exercise. 
No action accompanies the command, however; it is 
merely the signal to get ready for the movements that 
are to follow. 


DOWN. 

4. Lower the body by separating the knees and 
bending the legs as much as possible. 

In this movement the heels must be kept firmly on 
the ground and must touch each other throughout the 
exercise. 

Keep the back straight and the head erect. 

See Fig. 25. 

UP. 

5. Raise the body by straightening the legs and 
closing the knees, resuming position as in eighth exer¬ 
cise. 

Repeat several times without haste, using the words 
dozen, up, at the end of each movement for continu¬ 
ance of exercise, when commands are employed. 

Observe carefully the instruction in this exercise and 
compare with the fourteenth. 


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U. S. Army Physical Exercises. 


73 


FOURTEENTH EXERCISE. 


The military commands used in the fourteenth exer¬ 
cise are: 

1. Leg. 

2. Exercise. 

3. Full-bend. 

4. Down. 

5. Up. 

LEG. 

1. Take position as in Figure 1. 

EXERCISE. 

2. At the command exercise, raise the hands from 
the sides and place them on the hips, fingers to the 
front, thumbs to the rear, as in the eighth exercise. 

FULL-BEND. 

3. This military command is used to distinguish 
the fourteenth from the thirteenth exercise, as before 
explained. No action accompanies the word. It is a 
preparatory signal merely. 



74 U. S. Army Physical Exercises. 

DOWN. 

4. Lower the body to a sitting position by bending 
the legs and separating the knees, allowing the heels 
to be raised from the ground and the weight of the 
body to be thrown upon the balls of the feet. 

Attention is directed to the important point of dif¬ 
ference between this and the thirteenth exercise. In 
the preceding instance, the heels must be kept on the 
ground, while in this case the heels are raised, thus 
allowing the body to be bent much more than is pos¬ 
sible in the thirteenth exercise. 

Keep the back straight and vertical; the head and 
trunk should be erect. 

See Fig. 26. 

UP. 

5. Raise the body by straightening the legs and 
bringing the knees together. 

With the movement bring the heels again to the 
ground, transferring the weight of the body from the 
balls of the feet to the heels. 

Repeat upward and downward movements slowly, 
using the words down, up, for continuance of exercise 
when commands are employed. 

















































































U. S. Army Physical Exercises. 


77 


FIFTEENTH EXERCISE. 


The military commands for the fifteenth exercise 
are: 

1. Leg. 

2. Exercise. 

3. Left (or right). 

4. Forward. 

5. Rear, or Ground. 

LEG. 

1. Take position as in Figure 1. 

EXERCISE. 

2. At the command exercise, bring the hands from 
the sides and place them on the hips, fingers to the 
front, thumbs to the rear, as in the eighth exercise. 

LEFT (OR RIGHT). 

3. The words left or right are employed as prepar¬ 
atory signals to define the direction which the succeed¬ 
ing movements shall take. 

No action accompanies the command. 



78 


U. S. Army Physical Exercises. 


FORWARD. 

4. Supposing that it is decided to use the left move¬ 
ment : Raise the left foot from the ground and throw 
it slowly forward about fifteen inches. 

Both legs must be kept straight. 

Keep the toes turned outward. 

The sole of the foot should be as nearly horizontal 
as possible, remembering not to bend the knee. 

The body should be perfectly balanced on the right 
foot. 

See Fig. 27. 


REAR. 

5. Bring the leg down and to the rear as far as pos¬ 
sible, keeping the knees straight. 

On the completion of the rearward swing the toe of 
the left foot should be on a line with the heel of the 
right foot, and the sole should be nearly horizontal. 

Repeat forward and rearward movements slowly, 
using the words forward, rear, for the continuance 
of exercise when commands are employed. 

The movement should be alternated with the right 
leg in action. 

Fig. 28 shows the rearward action of the right leg. 





Figure 18 































U. S. Army Physical Exercises. 


81 


GROUND. 

When the balancing on one foot can be accom¬ 
plished successfully, follow the command forward with 
the command ground. 

Throw the entire weight of the body forward by 
rising on the ball of the right foot. 

Advance and place the left foot firmly on the 
ground. 

The left heel should be thirty inches from the right 
foot. 

Advance the right leg quickly to the forward 
position.' 

Return to original position and repeat. 

When using commands the word ground should 
be employed when the right and left legs are in the 
position of forward. 

Thus: Left forward, ground, right forward, 
ground, right rear, ground, left rear, ground, and then 
continue left forward, ground, etc. 

This is an excellent exercise for the development of 
the lower limbs, and any one who regularly includes 
this movement among the other exercises will surely 
strengthen and beautify this part of the muscular sys¬ 
tem. Walking will also strengthen the legs; indeed, 


82 U. S. Army Physical Exercises. 

walking is perhaps the best of all exercises that could 
be prescribed. 

No other has its all-round merits or is quite its equal 
in value; but notwithstanding its great value it is not 
sufficient if all the attainable strength and symmetry 
of the limbs is desired. 

The setting-up exercises must be added to it. 

It must be remembered, however, by those who wish 
to possess strong legs, that the lower limbs can be 
developed much more speedily if the upper part of the 
body is not neglected. 

It would be unwise to select this fifteenth exercise 
and say: “I will practice this only.” Do not % forget the 
necessity for strong lungs in the desire for strong legs. 
They go together. Make no selections, but practice 
all the exercises. 



Figure 19 








U. S. Army Physical Exercises. 


85 


SIXTEENTH EXERCISE. 


The military commands used in the sixteenth ex¬ 
cise are: 

1. Leg. 

2. Exercise. 

3. Up. 

4. Up. 

LEG. 

1. Take position as in Figure 1. 

EXERCISE. 

2. At the command exercise, bring the hands from 
the sides to the hips, fingers to the front, thumbs to 
the rear, as in eighth exercise. 


3. Raise the left leg to the front, bending and eleva¬ 
ting the knee as much as possible, and keeping the leg 



86 U. S. Army Physical Exercises. 

from the knee to the instep vertical, with the toes de¬ 
pressed. 

Keep the body straight. 


UP. 

4. Replace the left foot and raise the right leg as 
prescribed for the left. 

See Fig. 29. 

Execute these movements slowly at first, then grad¬ 
ually increase to the cadence of double time. 

Alternate the movements of right and left foot. 

When commands are used, repeat the word up when 
the right and left legs are alternately in position. 

Continue this exercise until the muscles of the legs 
are thoroughly tired. If the resistance is too strong 
there is danger of becoming “muscle-bound”—an in¬ 
flexible condition of the msucles which incapacitates 
them for any quick or graceful movements. 



Figure 20 




















U. S. Army Physical Exercises. 


89 


SEVENTEENTH EXERCISE. 


The military commands used in the seventeenth ex¬ 
ercise—the last of the setting-up exercises—are: 

1. Foot* 

2. Exercise. 

3. Up. 

4. Down. 


FOOT. 

1. Take position as in Figure 1. 

exercise. 

2. At the command exercise, bring the hands from 
the sides to the hips, fingers to the front, thumbs to 
the rear, as in the eighth exercise. 


UP. 

3. Raise the body upon the toes. 
Do not bend the knees. 

Keep the heels together. 

See Fig. 30. 



9 o 


U. S. Army Physical Exercises. 


DOWN. 

4. Lower the body slowly till the heels touch the 
ground. 

Alternate the upward and downward movements 
slowly several times. 

If using commands repeat the words up, down, to 
indicate that the exercise is to be continued. 

It is sometimes the rule in the military school to 
omit the commands when the exercises are well under¬ 
stood. The instructor simply gives the commands 
as prescribed, then adds: Continue the exercise, 
wherefore the motions to be repeated are continuously 
exercised until the command halt. 




9 





Figure 21 . 







































U. S. Army Physical Exercises. 


93 


GENERAL HINTS. 


It is to be presumed that all who practice these set¬ 
ting-up exercises are in quest not only of strong mus¬ 
cles, but of a sound, healthy body. But something be¬ 
yond physical culture is necessary for this. 

Life is nothing more than a constant process of 
building up and breaking down of body tissues, so 
that a man is weak or strong, sickly or healthy, ac¬ 
cording as there is more of the breaking-down process 
going on, or more of the building-up. To be strong 
and healthy he must be doing more building up, and 
nothing is so essential to this cbject as good food and 
good digestion. 

A good digestion means good teeth for the mastica¬ 
tion of food, a good heart, blood vessels and blood, so 
as to give proper saliva, gastric juice, intestinal juice, 
and a healthy liver, and a good nervous system, so as 
to properly regulate the process of digestion. 

Good teeth are absolutely essential. They should 
always be kept clean. Brush them daily. Rinse the 



94 U. S. Army Physical Exercises. 

mouth frequently. Consult a dentist at regular pe¬ 
riods to guard against defective teeth. 

Never bolt your food, but always chew it carefully. 
Take time to eat your meals. The more time that is 
spent in chewing, the less is required for digestion. 
Never eat when tired. Never eat immediately before 
active work. 

Do not smoke, for it depresses the heart. 

Do not drink, because it at first excites the heart 
and strains the blood vessels and afterward produces 
just the opposite effect, both of which interfere with 
digestion in healthy persons. 

Do not eat while laboring under excitement of any 
kind, whether it be of joy, sorrow or anger, for all 
alike affect the heart so as to retard or prevent di¬ 
gestion. 

Keep the bowels open, for if this is not done a part 
of the contents of the bowels is absorbed into the 
blood and acts as a poison upon the brain and whole 
nervous system, and thus deranges digestion. 

Eat little or nothing if not hungry. 

Never overfeed; it is harmful. 

Eat your meat either roasted or broiled in an oven 
or pot. 

Recollect that all that interferes with digestion, 







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Figure 22 























U. S. Army Physical Exercises. 


97 

eventually causes impoverished blood, and this leads 
to starvation of the digestive organs, poor digestion 
and inevitable loss of strength, sickness and death. 

Water is one of the chief ingredients of food. The 
body could not thrive without it, and is necessarily not 
at its best when too little is taken. 

Men who have made experiments in fasting find 
that they have been able to keep their fast from ten 
days to two weeks longer when they drink plenty of 
water. 

Besides this, water is a great aid to digestion be¬ 
cause it stimulates the flow of the gastric juice and 
puts some parts of the stomach contents into solution 
so that they are better prepared for the absorptive proc¬ 
ess of digestion. 

Water flushes the kidneys and thus helps wonder¬ 
fully in the excretion of those poisonous substances 
formed by the breaking-down process of the body. 

It is an excellent thing, therefore, to drink water 
before, during, and after meals. 

A goblet of water, taken before breakfast, does sev¬ 
eral things: It passes through the stomach into the 
small intestines in a continuous and uninterrupted 
flow. It partly distends the stomach. It thins and 
washes out into the gut most of the mucus. It wakes 


98 U. S. Army Physical Exercises. 

up, so to speak, the whole alimentary tract, and gives 
it a morning’s exercise and washing. 

The beneficial effects of a drink of water before 
breakfast may account for the desire ‘for water at this 
time of the day, particularly on rising. How often 
we find that when we are very hungry we want a drink 
before beginning to eat. 

Moderately cold water taken into the stomach chills 
locally; it stimulates to contraction and produces a re¬ 
action. A warm, healthy glow succeeds the contrac¬ 
tion due to the cold. The clean member is in excellent 
condition to receive food, which now comes in direct 
contact with the bare gastric wall. A copious flow 
of digestive juice is the result, and the food, not being 
covered with mucus, digestion is easy and rapid, for 
it takes place under the most favorable conditions and 
in a minimum time. 

Most of the repair of the body takes place during 
sleep, that is, wear and tear is made good and a new 
supply of force is accumulated for expenditure during 
the next waking period. Hence sleep is very neces¬ 
sary to good health and strength. 

It is just as important to sleep well as to eat well. 
Loss of sleep is as wearing as loss of food. Expe¬ 
rience has taught that one-third of adult life should 













































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101 


U. S. Army Physical Exercises. 

be spent in sleep—in other words, eight hours out of 
every twenty-four. 

It is better for the health to retire at 9 p. m. than 
at 11, and the following is the reason, and it is a good 
one: 

The “early-to-bed-and-early-to-rise” man gets just 
as many extra hours of sunlight as the number of 
hours he goes to bed before the accustomed time. It 
is plain, therefore, that with the increased benefit of 
longer sunshine, he should have better health than 
when retiring late at night. 

But it is* also the refreshing spirit that is infused by 
early rising and the observing of quiet nature that is 
beneficial, influencing the behavior during the balance 
of the day. 

A volume may be written to point out the many 
ways in which early rising does good, but these few 
examples must,suffice, while the reader is advised to 
try it and think out the remaining benefits for himself. 
He will find new ones almost daily. 

A man may feel stronger after taking a drink of 
spirits, but it is only artificial strength; when the effect 
passes away it leaves him in a weaker state. Whisky 
cures many ailments, but kills the patient. “He that 
is deceived, is not wise.” 


102 U. S. Army Physical Exercises. 

The best treatment for biliousness is plenty of hard 
work to the point of free perspiration. This is par¬ 
ticularly true if the work is clone in the fresh, open air. 

The would-be athlete should adopt at the beginning 
of his work a well-regulated and scientific system. 

The following programme will be found especially 
useful: 

1. Breakfast at 7 a. m., dinner at 12 m., supper at 

6 p. m. 

2. Chew food well—the stomach has no teeth. 

3. Eat nothing between meals. 

4. Never drink intoxicants. 

5. Do not use tobacco in any form. 

6. Live in open air as much as possible, at least 
three hours daily. 

7. Always breathe through the nose and breathe 
deeply. 

8. Keep neck, • legs and arms well covered. 

9. Exercise regularly every day. 

10. Run on toes one-half mile daily. 

11. Do not take too violent exercise. 

12. Do not wear tight belts or coats fitting tightly 
over chest. 

Every man should have this programme pasted up 


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LJ. S. Army Physical Exercises. 


105 

m his room and follow it out religiously if he wants to 
train himself thoroughly. 

Learn to do these things well and you will be on the 
high road to successful physical development. 

THE HORIZONTAL BAR. 

Many who practice the setting-up exercises may de¬ 
sire some more strenuous form of physical culture, and 
a word on the subject of gymnastics may be useful. 

Perhaps of all gymnastic apparatus, the horizontal 
bar is the simplest. Any one with ingenuity can rig 
up one for himself and immediately have at his dis¬ 
posal one of the most important appurtenances of a 
well-equipped gymnasium. 

No part of the body goes without exercise while the 
gymnast uses the bar. The muscles of the legs, arms, 
wrists, hands, chest, back and abdomen, alike receive 
the greatest possible benefit. 

To Hang on the Bar by the Hands. —Place the 
bar so that when standing flat on the feet, and stretch¬ 
ing the arms well above the head, it shall be about six 
inches above the tips of the fingers; then jump up, and 
by passing the hands over it toward the back, lay hold 
of it and grasp it firmly, letting the thumbs be on the 
same side as the fingers, and the knuckles as far up- 


io6 U. S. Army Physical Exercises. 

ward as possible, grasping it firmly, without any fear 
of not being able to retain your hold very long, as 
that is sure to come by practice. 

Therefore, at first suspend yourself as long as con¬ 
venient without tiring yourself, yet after a time you 
should so hang as long as possible; and by the con¬ 
tinual practice of this, the most simple of all exer¬ 
cises, the strength of the arms and hands is greatly 
developed. 

Though not fatiguing at first, it becomes much more 
so the longer the body is suspended, and it is stated 
that a soldier once held himself by the hands for forty- 
two minutes, while many others have been known to 
thus suspend themselves for thirty-five minutes. 

To Hang by the Hands. —Stand under the bar 
with the face toward its length, and in jumping up to 
grasp it place one hand on either side of it, and pro¬ 
ceed as stated in the last exercise. 

Jump up as in the first exercise, but grasp the bar 
with the arms crossed about halfway between the el¬ 
bows and the wrists, and letting the face come between 
the arms so as to look between them, at the same time 
keeping the body perfectly straight by not allowing it 
to turn either to the right or to the left, according to 
whichever arm is underneath. 




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Figure 25. 



























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(J. S. Army Physical Exercises. 109 

Breasting the Bar.— This exercise is nothing 
more than the pulling up of the body as high as the 
arms will allow. 

It is done by hanging on the bars by the hands 
and gradually raising the body, by bending the arms 
at the elbows, until the breast is as high as the bar, then 
steadily lowering yourself again. 

It should be repeated at least three times, and if 
not able to succeed in doing it the first time of trying 
do not despair, for on the being able to effect this exer¬ 
cise likewise depends the being able to accomplish 
many other; besides which, it tends greatly to 
strengthen the muscles of the arms and wrist. 

To Touch the Bar with the Feet.— Hang on 
the bar as before described, and, with a gradual mo¬ 
tion, bring the legs up toward it; bend the knees, and 
pass them between the arms under the bar together 
with the toes, which must be pressed against it. 

A slight swing might be used at first, if not able to 
bring up the legs without; but it is improper to do so, 
as, in all exercises where the legs are to be brought 
up, it ought to be done entirely through the muscular 
force of the arms. 

To Hang by the Toes. —Proceed as in the last, 
and, instead of placing the feet under the bar, hitch 


i io U. S. Army Physical Exercises. 

them over it, keeping the toes pointed toward the 
ground as much as possible. 

Let go your hands, and gradually allow your body 
to hang straight down by alternately catching hold of 
your clothes until you are more expert, which you will 
be after trying it a few times. 

But the most difficult part of this exercise is to be 
able to replace your hands on the bars. 

To do so, pull yourself up by catching hold of your 
clothes, using your hands alternately in so doing; but 
if not able to, and the distance be not too great, un¬ 
hitch the toes and drop to the ground on the hands, 
letting the feet come down lightly. 

The Pancake.— Place the bar about two feet above 
the head of the gymnast when standing on the ground, 
and proceed as described in the last, and when the body 
has been swung nearly as high as the bar, let go your 
hands (the farther th£ gymnast springs from it the 
greater the effect), and after bringing them smartly 
together, renew your hold of the bar and continue to 
swing each time the exercise is to be repeated, which 
should be at least three times before allowing the feet 
to touch the ground. 

It is a difficult exercise to beginners, but very soon 
mastered. 

It must be borne in mind that on letting go the bar 
the gymnast must not do so as if he were trying to 
carry himself back from it as far as possible, but a 
























































































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U. S. Army Physical Exercises. 113 

slight forward spring must be given to enable him (if 
possible) to bring his hands together close to, if not 
just above, the bar. 

The Plymouth. —Bring the legs through, and in 
carrying them over the bar let them be a little bent, 
then, bending the body well back, and turning the 
head back as far as possible, i.e., the face toward the 
ground, and the farther you look along the ground the 
better, whereby the body is the better kept»in \hat posi¬ 
tion, and which enables the exercise to be more easily 
done; raise the body up by the aid of your arms; then, 
when the bar is a little over the seat, by bending the 
legs more over it, which act as a sort of leverage to 
the body, you will be enabled to bring it over and as¬ 
sume a sitting posture. 

But your own judgment must be used as to the best 
time to do so, for, when the bar touches the center of 
the back, the arms must do the remainder of the work, 
but do not pull yourself too far over the bar, otherwise, 
in assuming the sitting posture, a beginner is very 
likely to fall forward, which would not be very pleasant 
for his arms; but should a mishap occur, it will be 
well for him to give a slight spring forward and alight 
on the ground in front of the bar. 

The Hindoo Punishment, or Muscle Grind.— 
Sit on the bar and sink down, but letting the arms slip, 
one at a time first backward over the bar, when the 
hands can either be clasped across the chest, or grasp 


114 U. S. Army Physical Exercises. 

a belt, which may be worn round the waist, if pre¬ 
ferred; then, moving the legs and body to and fro 
with a stronger impetus with the legs, carry the body 
round the bar, which motion must be repeated, on the 
body falling over, every time the gymnast wishes to go 
round. 

This should not be more than three times at first, 
owing to the friction and rubbing which the arms will 
get until Vnore used to it, and until such is the case 
they will be very red and tender after each practice— 
so much so, that the gymnast will not like to repeat it 
for a day or two; but that must not be noticed too 
much, as the oftener the muscles are thus exercised 
the less will be the notice taken of the results in future. 

This exercise is reversed by carrying the legs and 
body up in front instead,, thereby revolving round the 
other way, but the arms remain the same; and, in this, 
as in many other exercises before mentioned, the legs 
must be made good use of. 

The gymnast, when perfect in either way, but gen¬ 
erally the first, would do well to try how many times 
he can go round, or at least from twelve to twenty 
times. 

THE USE OF FLYING RINGS. 

The advantage which the flying rings have over the 
bar is that, from their being suspended from the ceil¬ 
ing, they can be used almost everywhere, even in a 







Figure 27 , 

















































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U. S. Army Physical Exercises. 117 

passage about three feet wide, room to swing to and 
fro being the chief requisite. 

There is scarcely a part of the body, from the hands 
to the feet, that is not brought into use by practicing 
upon the rings, and the effects of being carried back¬ 
ward and forward in the swing being so well known 
to every one, what must therefore be the additional 
benefits to be derived from suspending the body by the 
hands while being thus swayed to and fro. 

Though the exercises are not so various upon the 
rings as upon the bar, still gymnasts will be generally 
found practicing upon them oftener. 

The gymnast should start this exercise with simple 
arm movement, such as taking hold of the rings with 
his hands and gradually drawing himself up to his 
chin, and then letting himself down to arm’s length. 

This should be done slowly and repeatedly, from six 
to eight times in succession. In the course of several 
weeks he will find that he can do it twenty times with 
the same ease that he did his six or eight turns when 
he first began. 

This exercise brings into play, particularly, the 
muscles of the arms. 

If this work is completely mastered I would advise 
what commonly goes by the name of breast up. 
There are two ways of accomplishing this trick. One 
is with the single grip and the other is with the double 


118 U. S. Army Physical Exercises. 

grip. There is all the difference in the world between 
the single and double grip. 

The single grip is by far the most difficult of the 
two, and I advise particularly against its use. With 
the double grip it is altogether different. You place 
your hands on the rings and allow them to rest almost 
halfway across the wrists. You will find that in the 
course of time you will be able to do it with very little 
exertion. 

To make this trick plainer I will add a few words: 
You must place, as I have already described, your 
hands above the rings, and then draw yourself up so 
as to have the hands even with the shoulders, which 
is not very easy; then you turn the rings out, in order 
to allow your shoulders to come between the ropes. 
Now draw the rings toward you, press until you get 
up at arm’s length, and the trick is done. 

When the trick is done with the single grip a great 
deal of weight must be supported by the fingers alone. 
When it is done with the double grip the whole hand 
and also the wrist are used, and thus the labor is 
divided. 

This trick should be thoroughly studied and mas¬ 
tered, and when that is done the beginner will be amply 
rewarded. He will have far less trouble and exercise 
less strength in doing the. more difficult tricks, such as 
the forward horizontal, back horizontal, hand balance, 
stationary and swinging; the half-arm balance, back 





Figure 28 . 
























































U. S. Army Physical Exercises. 121 

snap, stationary and swing and double disjoint, slow 
revolve and many others too numerous to mention. 

I consider it best to use the double grip in studying 
the rings, as I find that it enables the performer not 
only to do all these tricks better, but also with much 
more ease and grace. 

One thing a beginner should never lose sight of. 
He should be careful to finish his tricks as well and 
neatly as possible, so as to make them graceful and 
appear easy to the spectator. 

He must be precise in every movement, not a sec¬ 
ond too long nor too short. He should start in and 
leave off at the precise moment. 

To beginners I would say do all your tricks with 
style and finish, for however simple a trick may be, if it 
is perfectly done it will be a pleasure to the beholder. 
But, on the contrary, if the most difficult trick is not 
well done it is a failure, and would better not have 
been attempted. 

A beginner will find that the rings are about as hard 
as any apparatus in the gymnasium. 

But nq gymnasium work is easy, and perseverance 
is the key of success. If the first effort is a failure 
the fifth or sixth may not be. My advice is to work 
persistently and never lose heart. 

I have already described the process of training for 
the rings, and now I will tell how some of the tricks 
are performed. 


122 U. S. Army Physical Exercises. 

The back horizontal is one of the prettiest that I 
know of. In this trick the performer takes hold of 
the rings, and throws his legs into the air until he is 
in the position of a man standing on his hands. Slowly 
the body is lowered until it is held out straight with 
the face downward and the arms extended downward. 

The front horizontal is much more difficult to most 
performers, but with me it is easier. The beginner 
should start by hanging at arm’s length. Then he 
should throw the head well back and draw his legs and 
body up until a horizontal is reached. This should 
be done at first with a forward snap. 

The swinging back snap is simply a breast-up done 
backward and with a throw. The performer rests on 
his palms at arm’s length. This trick does not require 
so much strength as knack. It is not hard to learn 
and needs confidence. The beginner should do it 
first without 'a swing. 

The swinging hand balance requires first breast- 
up. When you are up at the forward end of the 
rings throw your feet up and strike a balance with 
your legs over your head. 

The learner should first balance on his hands on the 
floor with his feet against the wall. Gradually he 
should draw away from the support in order to gain 
independence. 

On the rings it should be learned without the swing. 


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U. S. Army Physical Exercises. 125 

When this is mastered a short swing should be tried. 
Gradually increase the swing until in the air and in 
motion the performer is perfectly at home. This trick 
requires nerve, confidence and knack. 

The half-arm balance consists of resting the weight 
of the body on the forearm, which is passed through 
the rings below the elbow, throwing the feet up and 
stopping at a balance. This trick requires little prac¬ 
tice, and always attracts attention. But unless the 
rings are held in one place the arms are likely to be 
hurt. 

In making the slow revolve the performer should 
first do the breast-up, keeping the arms at full length. 
Gradually he should lower the body to the forward 
horizpntal position, and then complete the revolution 
until the original position is reached. 

A SPECIMEN TRAINING TABLE. 

The training table is a very old institution. In 
olden times the gladiators were kept on a strict diet for 
weeks before their contests. 

Even stricter were the regulations imposed upon 
the athletes of the English universities within the last 
century, but to-day, while the training table is looked 
upon as absolutely necessary for the development of 
the athlete, its regulations are more lenient and alto¬ 
gether better, since scientists have done much to prove 


126 U. S. Army Physical Exercises. 

the high value of certain foods which were heretofore 
looked upon as injurious. 

All the athletic teams in our great universities have 
their special training tables. The members of the 
teams are allowed to eat nowhere else., for here their 
diet is regulated by their trainers, and each man is 
therefore allowed to eat only those things most bene¬ 
ficial in developing him physically. 

A special corps of cooks is employed to prepare the 
food and a special diet table is prescribed by the head 
trainer. 

Some trainers go so far as to claim that one-half 
the success of a‘team depends upon the training table. 
The following may be taken as a fair training table 
for amateur athletes: 


MONDAY. 

Breakfast.—Oatmeal, codfish cakes, milk, bread 
butter. 

Dinner.—Beefsteak, potatoes, green corn, bread and 
butter, rice pudding, fruits in season. 

Supper.—Cold meat, milk, bread and butter, prunes. 

TUESDAY. 

Breakfast.—Petti john, lamb chops, milk, wheat 
cakes, bread and butter. 

Dinner.—Roast beef, potatoes, macaroni, peas, 
bread and butter, bread pudding, fruits in season. 

Supper.—Cold roast beef, crackers and cheese, milk, 
bread and butter. 











> 



Figure 30 . 




v 





















































U. S. Army Physical Exercises. 


129 


WEDNESDAY. 

Breakfast.—Oatmeal, corn bread and butter, 
poached eggs, milk. 

Dinner.—Roast mutton, potatoes, tomatoes, bread 
and butter, tapioca pudding, fruits in season. 

Supper.—Cold mutton, buttered toast, prunes, cocoa. 

THURSDAY. 

Breakfast.—Shredded wheat, calf’s liver, creamed 
potatoes, brown bread, milk. 

Dinner.—Beefsteak, mashed potatoes, beets, peas, 
bread and butter, Indian pudding, fruits in season. 

Supper.—Oyster stew, crackers, bread and butter. 

FRIDAY. 

Breakfast.—Oatmeal, codfish cakes, milk, bread 
and butter. 

Dinner.—Steak halibut, mashed potatoes, peas, to¬ 
matoes, bread and butter, cup custard. 

Supper.—Corn fritters, potato cakes, bread and but¬ 
ter, prunes, cocoa. 


SATURDAY. 

Breakfast.—Oatmeal, scrambled eggs, milk, bread 
and butter. 

Dinner.—Beefstew, potatoes, green corn, bread and 
butter, cottage pudding. 

Supper.—Baked bear.s, bread and butter, weak tea, 
prunes. 


130 


U. S. Army Physical Exercises. 


SUNDAY. 

Breakfast.—Oatmeal, rolls, boiled eggs, wheat cakes, 
cup of coffee. 

Dinner.—Rib roast, mashed potatoes, peas, toma¬ 
toes, green corn, bread and butter, ice cream, fruits in 
season. 

Supper.—Cold tongue, hashed brown potatoes, weak 
tea, crackers, bread and butter, jelly or jam. 

In making out this diet table I have avoided the gen¬ 
eral use of coffee and tea and recommend their very 
infrequent use simply to lend variety to the diet. 


THE END, 










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